I can't sleep at night or during the day. What should I do?

This is neurasthenia caused by the disorder of biological clock.

How to adjust the biological clock? All clocks can adjust the time, so can the biological clock. People who often stay up late, how to "jet lag" smoothly?

Experts say that adjusting the biological clock is a step-by-step process, and it is best to start 5-7 days in advance, so that the body can gradually adjust to it: for example, go to bed early and get up early for 30 minutes to 1 hour every day until the rhythm of work and rest tends to be stable.

1, movement

Exercise moderately during the day, and you can choose jogging, swimming and yoga for about 60 minutes.

Avoiding exercise before going to bed will make the brain overexcited and affect sleep.

2. Increase natural light during the day.

Modern people spend most of their time indoors, which means that we have less time to enjoy the sunshine in the office building during the day. This modern lifestyle makes us "absorb light" seriously during the day, which leads to the disorder of biological clock.

In human body, light signals are transmitted to a cerebellar tissue called suprachiasmatic nucleus (SCN). It is a time baton in the human body, commanding the physiological time and circadian rhythm of each cell.

Many studies have shown that sunbathing during the day can regulate the circadian rhythm of the body and promote sleep at night, which is not only beneficial to health, but also to people's good mood and even to depression.

For modern white-collar workers who are busy in cubicles, they can try to bask in the sunshine on the way to work, or simply move the "sunshine" to their desks, put a daily sleep lamp on the desks to simulate natural light, or choose to light it for half an hour when they are sleepy at work during the day, so that they can bathe in the "sunshine" even in rainy and foggy days, and adjust their biological clocks to make themselves refreshed during the day and fall asleep on time at night.

Step 3 create a dark atmosphere at night

A study found that even if you stay in a low-light blue light environment for an hour, people will become more excited, which is far more effective than drinking two cups of coffee.

Exposure to light before going to bed and during sleep will make SCN delay the "work and rest time" of cells, inhibit the secretion of melatonin, affect the quality of sleep, and finally make you sleepless all night.

Therefore, it is more helpful to stop using mobile phones, computers and other electronic devices before going to bed and keep the bedroom environment dark.

If the window leaks light, you can install shading curtains or choose to sleep with an eye mask.

4, natural light wake up

Studies have shown that a ray of sunshine in the morning is helpful to treat seasonal and other forms of depression.

20 17 a study in Germany shows that bathing in the sun in the morning can improve the sensitivity of the human body and maintain a high level all day. Even if you are exposed to blue light before going to bed, the light in the morning can offset its side effects.

For those who can't afford to let the sun wake up their brains, it is also a good choice to choose a sleeping lamp that can simulate the rising of the sun and gradually light up natural light.

5. Set the music alarm clock.

In addition to the music you usually like to listen to, you can recommend those music with cheerful rhythm, which can stimulate your brain to wake up quickly.